hitting major muscle groups once a week not enough right?

[umass]

Ok so I've seen alot of routines latley that are 4 day splits that have one horizontal push/pull, one vertical push/pull, onehip dom, and one knee dominant day. with these routine it seems like you only hit major muscle groups once a week, obviously there is some carryover like lats will see effort both days and glutes will feel it both days, but things like our quads, chest and hamstrings really only see direct work once a week. is this really effective for muscle growth and strength?

[RipStone]

A lot of these workouts are based on compound movements. So in reality, even if you are doing an exercise like military press which is primarly for your shoulders, you triceps and upper chest are still getting hit too. IMO these type of splits or upper/lower body splits of a similar nature are great for optimal muscle growth.

[CAchief]

umass, I mentioned this in a previous post, but have you read that mens fitness article in August of 2004 called, "R.I.P. Body Part Training"? I modeled my workout after it and it is going read will. I agree with Rip, if you work hard enough on those days that you directly hit the major muslce goups youll be good. For example, I do dumbell press on monday and the military press on thursday, I can still feel it in my chest on thursday and I am getting adequate work for that muscle group in my opinion. Hope that helps.

[umass]

Good answer, I read that article I'm actually doing the workout from may 2005 MF which is the same split and I like it alot, I guess it just seems weird to me to only do direct work once a week, but I dont think I'll lose sleep over it, thanks

[CAchief]

You can always do some pushups if you dont think your getting enough. Those are great for your back too, can't leave them out! Ill do those on thursday if I feel I need it.

[gobbla]

deffinately...if you're doing the right excersises.

I'm doing a routine that originated as a 4 day a week split but couldn't do it because it tore me up too bad. Spreading it out to a 3 a week has sent me into more gains in 3 months than I've had in a year.

[chris_f]

To build on what eveyrone else has said:

On Quad dominant days (knee day, as you called it), squats focus primarily on the quads, but they'll also work your glutes and hamstrings. Similarly, on your hip dominant day, deadlifts will work your hamstrings and glutes, but also your hamstrings.

Your body is one giant system....

[Matthew]

He means also your quads. [img]smile.gif[/img]

[igunick]

Originally posted by sharkbait:
deadlifts will work your hamstrings and glutes, but also your hamstrings.

and quads

[igunick]

damn , too late

[DiBatista]

If you r doing enough excercises at the right intensity, it can be very good for muscle growth, alot of pro bodybuilders(jay cutler, Kamali, Big Ron Coleman)all do workouts that involve muscle group workouts.

[chris_f]

Matt, Ig: thanks for catching that! oops! [img]redface.gif[/img]

[wtflestoppoules]

They also do intense amounts of steroids.

[Iceztiq]

i'm doing the Hor Push-pull, Ver Push Pull, Legs, & Bis-Tris days. The Push Pull splits seem good, but not enough to build my arms.

[chris_f]

I day for just your bi's and tri's is useless. If you can find a copy, pick up the original issue of MH Muscle and read Lou's article on the myths of arm training.